Program Description
Upper focus 5 day a week intermediate bodybuilding program. With emphasis on the Upper body muscles of the: Chest, Back ( lats in particular), and the forearms. Lower volume for the legs with an emphasis on quads. All exercises to be done with a controlled eccentric and momentary pause in the lengthened position of possible. Use an “evolving rep range” to progress where you start nearer to the bottom of the rep range with a given weight from week to week until you hit the top end on you first set, then add 5/2.5 and start again. This keeps intensity high so you get the most out of each set.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedMar 25, 2024 09:11
- Last EditedOct 14, 2025 04:02
Summary
Unleash your upper body potential with the THICK AND WIDE 5-Day program, designed to sculpt your chest, back, rear delts, and forearms. Over the course of one week, you'll engage in high-intensity supersets that maximize muscle growth and endurance, ensuring you build a powerful and defined physique. This program is perfect for those ready to challenge themselves in the gym, utilizing a full range of equipment to push your limits. Get ready to transform your upper body strength and aesthetics!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.4%
Biceps
10.2%
Upper Back
9.4%
Triceps
8.4%
Forearms
7.9%
Front Delts
7.3%
Lats
7.1%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
5.1%
Lower Back
4.7%
Middle Delts
4.5%
Abs
4.4%
Rear Delts
3.7%
Calves
2.6%
Adductors
2%
Abductors
0.4%
